Short answer: A chair squat is a squat where you lower yourself until your bottom lightly touches a chair, then stand back up. It works the glutes and thighs using a movement you already do every day. Long hours of sitting can leave the glutes underused, and this is a simple way to get them working. The video shows how.
These exercises are general guidance. Do them as directed by your chiropractor.
How to do a chair squat
- Stand in front of a sturdy chair that won't slide, with your back to it.
- Place your feet about hip-width apart, toes pointing forward or slightly out.
- Cross your arms over your chest or reach them forward for balance.
- Push your hips back and bend your knees, as if you're about to sit.
- Lower with control until your bottom lightly touches the seat. Don't flop down.
- Squeeze your glutes and push through your heels to stand back up tall.
Sets, reps and holds
A good starting point is 2 to 3 sets of 8 to 12, or as your chiropractor directs. As it gets easier, slow down the lowering phase or pause just above the chair.
Getting it right
- Knees caving in. Keep them in line with your toes.
- Heels lifting. Keep your weight through your heels and the middle of your feet.
- Rounding your back. Keep your chest up and your back long. Hinge from the hips.
- Sitting fully down. A light touch keeps the muscles working. Resting on the chair lets them switch off.
- Using momentum. If you have to rock to stand up, use a higher chair for now.
If sitting itself bothers your back, read why your lower back hurts when you sit.
When to stop
Stop if the exercise causes sharp pain in your back, hips or knees, or pins and needles in your legs or feet. Tell your chiropractor at your next visit, or call us on 03 9787 8518.